Third week of July

Monday and Wednesday were kind of the same. I was a little tired maybe because of the bad air quality, or maybe because it is quite hot. I went to the farther away rink, the session is just 1 hour and I was slightly late each day. That didn't give me time to play with the blade alignment for the newly stretched boot, but I do think there is improvement and also slight room for improvement, I am happy about that!

I've ran through all my exercises and the Tenfox, they all go reasonably well but I feel sloppy and without much flow.

I'm trying to improve the back spin (on which I felt a breakthrough the previous week when I've got a long spin on an accidental inside edge). The good news is that if I get on the inside edge the spin goes better, but I cannot get on it consistently, I think I'm leaving the upper body behind, as I used to do with the forward spin.

The next thing I work on consistently are the Twizzles. The CCW is rotating twice, the CW still not, maybe once- it almost did. I'm drilling short/ flat3 turns, 2 foot spins in the CW direction and Mo and FI 3s in the CW directions, I think that helps. I've also observed that everything, including Twizless, go better when I have a good posture day. I'm planing to observe if the posture and core engagement is better after days when I work my core muscles.

I couldn't skate on Friday.

Second week of July

Monday was a pretty good skating day, so good that I had very sore muscles. I've ran through all my exercises for Adult Gold Skating Skills (the moves in the fields now are called skating skills) and for dance, and the Tenfox. I even took a fall and that is said to be proof that the skater works hard and pushes over comfort zone to be able to progress.

Wednesday was not so good, I was surely a little tired and it was crowded. It rained heavily and I guess people that couldn't do their activities outdoors, came in for a skate. I didn't feel safe to ran my usual exercises on the lenght of the rink, so I worked on spots. I did have breakthrough on the back spin that had up to then an inconsistent number of rotations and it always ended with loss of balance. Now I accidentally hit a strong inside edge on the spinning foot and the spin kept going, I was able to repeat it several times. Fingers crossed it will show up on the next test session. The forward spin is finally where it was 2 years ago when I started to look for new boots, is is crossed and centered. I see the strong skaters centering with the free foots extended and then crossing it, I cannot do that, I'm rushing to cross, I guess worrying to not lose my balance, but that is something I want to work on. I even try some change of foot spinning, with one successful try at low speed. I'm avoiding to spin too much as I still have a temporary mount on my blade. I'm still not jumping for the same reason. I also work on FI twizzles whenever I'm on ice. On my right leg, so counterclockwise rotation, I get 2 rotations (a tiny bit wobbly but improving). The left foot is stuck on 1 revolution. Like with all moves that are better on one side, I analyze the good side, the bad side and compare... I've realized that on the right foot I'm pressing in the boot and on the blade, on the back part of my arch, and on the left foot I cannot get an uniform pressing, and so, of course, I'm wobbly. I'm getting back to the idea that I have to have the left boot stretched a little more. It is slightly small and I feel my big toe is pushed towards the middle and I think that is why I cannot keep a constant pressure, for twizzles, but for obviously for everything else.  As I'm going through all these, suddenly Wednesday doesn't sound so bad.

Friday morning I've called the bootfitter and he answered! (I called occasionally during the last 2 months and either he didn't answer, either our schedules didn't align) and we agreed to drop the boots after I skate and pick them up Saturday morning. Skating felt good, I ran all my usual exercises. I paid more attention to the twizzles and I've felt the same need to stretch the front of the left boot. I've remembered about the back spin very late, and... it was semi successful. I cannot wait until Monday to work on it again! And on twizzles, as I'll have the boot streatched.

Skating technique: Forward Spin - change of position

I needed to include a spin in the Solo Free Dance program I was having choreographed. I can do a forward spin, a forward scratch spin and a forward back spin, that's it... The choreographer wanted a little bit more...

The idea was to have an interesting position, and we choose to bend the skating leg while having the free leg at the back of the skating leg knee. So not a sit position, but an intermediary one. 

Then we wanted to change the position maybe into a scratch spin, but I couldn't exit with enough speed from the fancy position to give the scratch a dignified speed. Then I've tried the scratch first and then to change the position into the fancy one... no go... I had too much speed, and I was too forward on my blade to be able to uncross the foot and place in at the back... I was rocking on the blade when I was changing.

So, what I can do... Is a regular forward spin, then change into the fancy position. 

But surprise... I had to work on centering the forward spin. I was lately only doing the scratch spin, and the intention of crossing the free foot made me push the free hip forward automatically. For the regular forward spin, I left the hip back, so I was not square. I also had to develop awareness of what spot on my blade I was spinning on, and to maintain it while changing the position.

I asked my regular coach to look at the forward spin, to see why I'm not centering, and, as always, he said to hold the entrance longer. Then he said the free foot was late coming from the back, it has to swing forward as I turn the 3-turn. The biggest issue was that "I didn't let the free side come around". As I knew, I left the free hip back, but it seems I left the free shoulder back to... So hopefully that will fix it.

When I center the forward spin, I can transition to the fancy position easily. I hope I get a chance to film it too see how it looks.

Skating technique: Jumps and spins review

In my lesson this week I asked my coach to go over and correct all my jumps and spins. I was telling you that I'm gonna skate at a new rink (my home rink just opened) and as I expected to be crowded, I wanted to have something that I could work on spots of ice, not the whole ice. And I was right... on my first day at the new rink I wasn't able to work on the whole ice. I was wrong on the reason why... it wasn't that crowded, it's just that the ice was terrible, the second worst indoor ice I ever saw, worse then most outdoor ice. The ice was flooded and it didn't dry until the end of the session. And before the freestyle session there was a 4 hour long hockey camp, so the ice underneath the water was terrible, just terrible. It stopped every single edge I tried to put in... and the dances exercises. Luckily I was prepared to work on jumps and spins that I just reviews with my coach.

Forward scratch spin. This is still the one thing that hasn't fully come back after the break. But it's not a technique thing... it's the dizziness. Because I don't feel comfortable, I'm cautious, I don't go into it with enough speed. I've got no correction on the actual technique.
Back spin. This got better after the break...surprise! I think I'm holding the posture better and it is not fast enough to make me dizzy so I have no hesitations. But the last few sessions it got worse. I've got the correction that I have to hold the free leg back until I turn the 3-turn for the spin entrance, and that fixed it.
Waltz jump. I've showed my coach three tiny waltz jumps in a row. Nothing really bad, but he wanted them bigger. Well, I want them bigger too... The correction was to let my free foot really go in that h-position, and also really push from that foot that's on ice.
Salcow. It was again... tiny. I have the timing right, that's great news, as it took me a while to get it. The first correction was to bring the free leg around, not in a straight line. I was ending up with the knees together, but bringing the leg around, allows the free leg knee to go across, towards the left side of the body; this was the second correction. The third correction was to allow this free leg knee to go higher, I am stopping it. I couldn't do it for now, but that's what practice is for.
Loop. The time was running and my coach knew I wanted to get to the Loop and Half Lutz, so we've skipped the Toe Loop. So I was able to do the loop few years ago, but then, as I haven't practice Freestyle at all, I've lost it. The first correction was that after I've got into the air, I was letting my upper body to go to far to the left, basically taking me out of the circle, stopping the rotation. I have to quiet the upper body and keep it square (actually more to the right side of my body, but it feels square to me). I've had that problem with my back spin, so I understood immediately, and I was able to apply it. but I think I'll need some time for it to become body memory. And that it's OK, because the second correction was that I don't have the power in my leg to push properly into the jump, or at least I don't bring it out. So that will need some time to develop too. My coach said that I should try to jump up the stairs step on one foot.
Half Flip. I was asked to do this more as an introduction to the half lutz. But I've got the correction that I don't really let it go up. I was asked to mentally stay in the air, not think about coming back on ice. The physical tip was to feel my upper chest going up not forward.I also remember from the past the tip to bend the skating leg more before the picking action.
Half Lutz. I've learned this in group classes, a million years ago, probably I wasn't doing it correctly and anyhow I forgot everything I may have known about it. So, my coach asked my to start from back crossovers going clockwise and from that back outside edge do the half flip. OOps, nope. He showed me, yes, he is allowed on ice now. And yes, I could see he was doing something with the free leg. He hold it in front while maintaining the outside edge until the upper body was set in the opposite position than the crossovers, left hand forward, right hand back. Then the free leg went back (skating leg got straighter), and while the skating knee, the  right foot got to pick the ice (the foot goes right back and it is not turned out). I had few bad tried and few better tries. That was all we covered in the lesson, but then, on my own, I've realized that as I put the right arm back I looked towards right (so back), while I was trying to jump toward left. As I tried to look straight forward, I was able to jump. So I think I've understood the motion, I'll have to do it until it becomes body memory.
Update 7/ 21/20202
Toe Loop. I asked for this in my next lesson. My entrance into the jump is from a RF inside 3-turn. That should be quite straight and it should end with the right shoulder and hand back. That should be hold back until the actual jump. The pick should be straight back with the left foot, the right foot is gliding back, on an outside edge toward the right of the left foot. I will have to double check on this, because sometimes my coach gives me a correction that is an over correction so I can correct something... but as I understand now, you shouldn't feel you jump from the left toe pick but from the right leg... The right knee hits the h-position in the air and after straitening the knee, the foot does like an inside 3-turn in the air...I kind of visualize it...

Skating technique: Beginner Back foot Spin and the Change Foot Spin

A requirement in ISI Freestyle 3 level is a Change Foot Spin that is a tree spins combination: from forward one foot spin (free foot at ankle or crossed) to back spin (free foot at ankle or crossed) to forward spin again. Each has to have 3 revolutions. Another requirement is that each spin should not be started further away then hips width.

My old way of doing it in Freestyle group class was from a short forward inside pivot-pump lift the right foot to the left ankle (so forward spin) and hold 3 revolutions, put the free (right) foot down on the toe pick and do a quick back inside pivot style pump, lift the left foot at the ankle of the right foot and hold 3 revolutions, then again forward inside pivot to forward spin. Here is my video:

As I was saying in my previous post, there are  some tricks for these spins, both forward and back.
- finish the pivot bringing the foot that pumps to the ankle of the spinning foot, before lifting it (so you won't throw yourself off center)
- the spinning is happening on the middle of the blade not on the ball of the foot (as the forward spin)
- keep the weight over the spinning foot
- keep the upper body square over your hips
- press into the ice
- lift the upper body (that would hopefully help keep it straight)

My private coach wants me to start with a forward spin from winding up from back crossovers, hold 3 rotations, put the free (right) foot down for a short 2 foot spin and pick up the left leg for the back spin for 3 revolutions, and same again for another forward spin. This last spin should be held as long as comfortable to give the impression you are in control. I cannot do it... Firstly, starting with winding up from back crossovers, I have too much speed to control the change of foot. But even with my regular slow pivot entrance, I'm off balance on that 2 foot spin in between the first forward spin and the back spin. Then, I often allow the left side to go back, instead of holding it square.  He also says I'm not pressing into the ice, that's probably why I like using the pivot, because I press into that and I re balance.  Also I'm still rocking back and forth on my blade, the coach says I'm too forward on my blade. I do occasionally hit the sweet spot that is more towards the middle of the blade... As I start the spin (I'm still talking about the back spin) from the pivot, I have the toe pick in the ice, and I think it is quite impossible to hit that sweet spot and balance of it going from the toe pick over the place where the blade is most curved. And that is why I rock back and forth...

My coach from the summer group class said  to hold the arms out laterally for the whole first forward spin and during the transition to the back spin, maybe even on the backspin and bring them in just for the last forward spin. That's actually helping a little. I spent few month on this on group classes, few years ago, then stopped doing it and it was lost. So I had to spent again, few months to get it but this time with more awareness of what I was doing.

Despite all the "challenges" I was having, my private coach wanted me to stick with this back spin without the free foot crossed, until I've got comfortable, so the fear was almost gone. I don't know if you can read the frustration between the lines. Just in case you cannot not, I'll say it... Learning the back spin and the change foot spin as describe in these 2 last posts, must have been the most frustrating time in my skating. And it took me between 6 months and a year to get to the point described here. But then, when I started to do the back spin from an inside 3-turn (that gets you on the sweet spots more smoothly, plus it's crossing the free foot by itself, literally), everything got on a path that made sense.  I will describe this intermediate back spin with the free foot crossed, so the back scratch spin, after I describe some more beginner stuff, plus I progress a little more, so I'll be able to describe it a little better.

Skating technique: Beginner Back Spin from Back Pivot (free foot not crossed)

The back spin is a difficult one for adults. For counter clockwise spinners, it spins on the outside edge of the right foot, just back of the ball of your foot. You should shift the weight so the right side of the mid and lower back is over the skating hip and foot, and that is the axis around of which you spin.  Oh, yes... the feet should be crossed at the ankles, left over right... very scary.

Next are few approaches that I remember for learning the back spin. Different approaches work for different people.

Beginner back spin (free foot not crossed over the skating foot):

The first approach to back spin is starting with a two foot spin, lift the left foot so you'll continue spinning on the right. This was also the first approach for the forward one foot spin. I could never do it, for both forward and backward spins. I balance the two foot spin between the left inside edge on the ball of the left foot and the inside edge on the tail of the blade of the right foot. So, how to get to the outside ball of the right foot? Maybe if the two foot spin is done on the center of both blades...
And here is a video with me trying and not succeeding much.

 BUT, this approach was the least scary so it is worth trying it even just to get you started. It also bring awareness of were the weight should fall and that is on the right side, and hip. You can also stand by the board, hold onto them and lift the left foot.
Another thing worth mentioning is that the free foot should be brought straight up, near the ankle of the skating foot, not back as I did of my first try.

Then you can try a back inside pivot into a back spin.

At first I just did lots of back pivots pumps on a spot, trying to put my weight over my right foot in between the toe pick and ball of the foot on an outside edge (first part of the video).

Second part of the video is few back pivot pumps into a back spin. The trick here is to finish the last pivot bringing the left foot near the right while still on ice, if you try to lift it while feet are shoulders apart, it will trow you off balance. Still, I feel that doing more then one  pivots pumps will take your weight off the toe pick as you push around (you can see this clearly in the video), so will take you off balance. I actually started to be able to do it only after I started working on the "Change Foot Spin"  from ISI Freestyle 3 level. That is a 3 spins combination: a foreword spin to a back spin to a forward spin. I'll describe it one of my next posts. For now, I'll say that it seems that doing the regular, forward spin first, put my upper body in a better position, that I kept then for the back spin. That position would be square, straight over the hips...

For me the best outcome was to spin after just one pivot pump and that's the third part of the video. I will add that it took me months to get here, practicing 2,3 times a week...

Here is a video from you tube, first part is the back spin from back pivot, second part is the more advanced scratched back spin. https://www.youtube.com/watch?v=wZjTbmFRpEE. He holds the upper body twisted a little towards right. I have the feeling that when I first started working at the back spin, I was over rotating the upper body and stop it towards my left side. So, I suppose, try for the upper body both square and hold to the right, definitely not to the left.

Training rhythm

I'm trying to get (back) into a training rhythm. I've put "back" in parenthesis because while I was always looking for a training rhythm, looking back, I see that I've rarely gotten it. I feel I'm doing better from both  progress and  motivation points of view when I have the same routine, so a rhythm.

And last week, I've got it. On both Monday and Wednesday I've warmed up with different exercises then the ones I have in my MITF test, then, when I've got to do those I spent more time, and actually work on them. Then I did spins (scratch and back and whatever I remembered from sit spin) and jumps (bunny hop, waltz jump, salcow and tried to recall the toe loop and loop). Then I did the exercises for the Ice Dancing and the Ten-Fox. Everything I did was calm and settled into ice. There was no rushing.

On Thursday, I've had my weekly lesson with my main coach. My plan is to push the moves for testing but I was very hungry for some jumps and spins help. I was hoping to do both but we've got stuck on the Freestyle. On the scratch spin I'm on the right track. All I need at this point is more confidence and that will translate into more power into it. As I didn't work last month on the back spin, I want to get it back were it was first (consistent confident entrance from the inside 3-turn, crossed feet but no proper exit, and not holding the left leg out while centering, I sneak it in quickly) and then ask for more help from the coach. The sit spin got ripped apart. I was taught to enter a little lower in it and then do a C shape with my upper body. My coach wants a normal entrance and then a diagonal (like "chopping wood") movement of the free leg and he wants the back straight! I've barely gotten the sit spin when I stopped doing Freestyle few years ago. And I didn't do it since... How can I have muscle memory of it? I wouldn't have minded if it would have been the correct version. It's gonna take me a while to undo that. The good news is that I figured how to put 2 pads on the left hip and it covered every single bit of what touches the ice when I let myself fall from a sit spin. I don't won't to re injure the left hip... I felt I was doing some progress on the Salchow while working on my program but I was afraid to push it to much and make it unstable for the test. Now, that that passed, I want to continue on it. I still have to make myself wait after the 3-turn but I do it. What I learn now is to bring the free foot around not with the knees together but, as the coach put it, like I would hit a soccer ball. I'm starting to get it... And surprise! that is used in the Toe Loop. I'm used to pick a little laterally for the toe loop, a little cheated :( and that actually hurts my ankle. I don't hurt if I do pick straight back, as I should. For now I've done just the 3-turn, check and pick. My coach taught me to "draw back" on the Half Flip. I probably could very well do it on the Toe Loop but I'll wait for his supervision. The Loop used to be my favorite jump. I couldn't really get it completely rotated lately. My coach said the I'm not staying on the right side after I jump. I think this instruction gonna be enough help to keep my Freestyle time occupied for the next few weeks. I need on the next lessons to get hard into the moves and dance...

And on Friday, my beautiful rhythm started to disintegrate. My legs were tired and as much excited as I was to jump after the new instruction from a day before, I couldn't. Same for the sit spin... I started with the moves, but I didn't really got into them as I was looking ahead to jump and spin. I worked on the Scratch Spin and Back spin, a little on jumps. Then I started the Ice Dancing exercise, but the legs really didn't listen.

Then, during the weekend, I sharpen my blades. I love my sharpener, he is very consistent. I also had the first class of ballet after 2 weeks break. I expected to be tired but I was almost as tired as I was after the very first ballet class.

And here I was on ice again, on Monday. The soreness from ballet was not a problem. The blades were. My sharpener used to smooth the edges after he sharpened them. Not this time... So I spent all day just scrapping around the ice to blunt them a little. The jumps were the best thing. Spins were non existent. Edges for moves and dance were very slow and I had to be cautious to turn really at the correct points. That's what I should do anyhow, but now I was doing this while stressed not to fall... The blades are gonna be fine probably by the next session, but will my rhythm come back as soon as that?

I was saying this before. Progress in figure skating is very slow and the work very hard. It is also hard to keep motivated to keep going. That's why I test, I did the program, I do the ice show. And that's why I look for this training rhythm... to "just do it" as Nike add goes.

Test: Adult Pre-Bronze Freestyle program (video)

I passed my Pre-Bronza Freestyle test!

Firstly, let me tell you how the last week of preparation went. Not terrible but not well either. I skated Monday, Wednesday and Friday and each session was crowded. I did what my coach advised me (and I wrote about in in the previous post) and that was to warm up 5 minutes and do the program. On Monday I didn't jump the Salchow and the program felt shy. So I worked a lot on the elements and did few more run throughs... Wednesday the elements were all in but the Salchow was cautious and the program still shy. So I allowed myself to go a little bit bigger. On Friday the run through felt nice. The Salchow felt stable enough so I decided to work on it to make it better. When I'm not confident in an element I rather don't mess with it before a test. I let it be... The two foot spin ( from the inside 3-turn entrance) didn't center the whole session, but the regular one did. And I've got the back pivot working consistently. So I felt pretty good for the test.

I was scheduled to test at 12 on Saturday. My morning was quiet. Maybe I should have skipped the second coffee, but I usually have 2 each morning... I went to the rink at 11, fully dressed. At 11.15 my coach said to warm up my muscles, I did some light running and some stretches. Went to the restroom. At 11.45 I put on my skates and at 12 I had my warm up on ice. Everything went well. I even centered the two foot spin. I was the last one skating but it went very quickly. I was on ice before I know it. And here is the video.

I felt happy afterwards. Here is how it went:
- on the first move, the arms opening, I felt stretched out and in control.
- I didn't get in a big pivot, I finished it a little earlier then usually, so I felt I had to wait a little for the music and I kind of dropped into the next step, I didn't push from underneath me
- so the inside edges were wimpier the usually
- I don't remember the inside spread eagle, I suspect I was telling myself to get it together. In the test's video it seems again, smaller then in practice
- the toe pick turns and the stop were ok
- on the moment I pointed to the judges I gave them a big smile and eye contact.
- the steps towards the Salchow I don't remember
- I did remember to think "wait" before the Salchow. And I felt I've got a good landing.
- from the video I'm surprised I hold that power edge  after the Salchow so little.
- the next steps were slower then usually because I realized I'm ahead of the music. I think that relaxed me as I've been afraid I'll be behind...
- I remember I wasn't totally happy with the Waltz Jump but looks good enough in the video.
- the two foot spin felt ok, but in the video you can see it travels
- I think I relaxed, in the sense of getting mentally tired, here, on the steps towards the spiral
- the spiral I could do better, but as the coach said, I'll do it in the performance just as I practice. And again, I fell I was thinking that the end is close, so I was slowly giving up my concentration...
- I don't remember the Half Flip...
- I gathered all my energy to tell myself to wait and center the spin. And I did :)
- and then I totally gave up on the inside pivot. The funny thing that I didn't even realized it until I saw the video. I finished early too, don't be fulled by the video, I edited it and faded the music at the end...  Honestly this is my only disappointment in this performance.
- and then, I felt exhausted...

I mentioned few times during the posts describing the preparation of the program that I was purposely holding back on the frills (edges, speed and expression) to be sure I give the best chance for the jumps and spins to happen, as they are the elements judged for this test. I have proof now, that there is enough time to hold my extensions and posses in few places, so I should remember and try on my next showing of this program and the next programs. It seems it's a known fact that the adrenaline is making you move quicker. So I'll concentrate now in getting the underlined elements bigger and better. And the plan is to show this at my local rink competition in June. It's gonna be under the "artistic program" ISI requirements as I want to improve my expression, extensions and musicality on ice.

Working at my first Freestyle program part 5

I had the 4th and 5th lessons toward choreographing my program with coach B.
Read about the experience with coach A here, then, the first, second and third lessons with coach B.

The program:
- After the Waltz jump landing I step forward, do an inside 3-turn into a forward one foot spin. This is a new entrance to me. When I first tried it on the 4th lesson I coudn't do it and we used the wind-up entrance from back crossovers. The problem is that it really didn't work with the music. So I worked on it with my main coach, I've got the 3 turn, (the secret is to let the left side go back, don't check it as for let's say the toe loop). But now, I mess my spin. I think I just rush...  I have to get out of the spin facing the judges, that's new to me and working only when I have a good spin.
- I continue with a forward a chasse into an inside edge with hand movement, crossover and right foot outside edge spiral.
- As I lover the free foot (left) I cross it in front over the right and step on an outside edge, then step on the right foot that is kept crossed back, on an inside edge that's becoming the first edge of a mohawk.
- Half Flip
- Mohaw with hand movement into wind up for the final two foot spin.
- The exit from the spin and final pose to be decided.

The testing chair got back to me that I can test on March 30. I have 3 weeks. The program is done, that's good. What's not good is that 3 weeks seems very soon. The program is very nice, but what is gonna count for the test, is to do the elements right. And I didn't really did Freestyle in the last 3 years, and 3 years ago I was very very slow so I was doing all the jumps and spins without any speed coming into them. With the speed I have now, and/or trying to  keep up with the music, sometimes I'm messing up the elements... The elements are 2 to 4 jumps, that could be half or full rotations and I decided to put in 3: Waltz jump, half Flip and Salchow (this one I mess up sometimes) and 2 spins that are a two foot spin and a forward one foot spin (they both got into the program just this week and I mess up both).

The Salchow I used to do from skating forward, now, for the program I do it from back crossovers, 3 turn, check and wait, and jump. Sometimes I have too much speed, sometimes I rush because I want to be on music, sometimes I overthink and sometimes I'm tired. All these scenarios end up with me not doing the "check and wait" and the jump it's not happening. But it was just fine on it's own, including today, so it should be fine with practice.

The forward spin I didn't do at all lately (last years), I worked a little on the forward scratch spin, but just a little so I don't strain the injured hip, I worked consistently just on the back spin. The forward scratch spin I do center but I take a lot of time for it.  I think now, for the regular forward spin I just rush... I need 3 rotations for the test and I always get them, but not centered.... The two foot spin I'm used to do from pivot, always centered, and now, for the program I do it from the regular wind up, I think I get too much speed, and again, I'm not centering... I was spinning like a mad man (woman) on Wednesday. Definition of the madness is to do something the same way expecting a different result...The results were consistent: spins were not centered. So, I've tried to break it down and work on parts of it. But when I put them back together they still were off. On last Thursday's lesson with my main coach, I asked to start with the spins. And knew all he was gonna tell me (hold the entrance edge, press the edge, don't let the left hand unravel before turning the 3-turn, bring the free foot around, don't stop it laterally, hold the open arm and free leg position long enough (as I do for the scratch spin)).  This Thursday I choose to do just dance on my lesson. I thought more spinning instruction would just make me more frustrated. I felt I just needed some quiet time to get the mind and body in sync. And I'm happy that today, Friday I've got few good spins.

I'm also thinking maybe I should put the two foot spin with the inside 3-turn entrance and put the regular spin at the end. The music phrase for the spin with the inside 3-turn entrance is short so a quick two foot spin would work, and at the end I have extra time, so I can hopefully do a good one foot spin from my regular wind up entrance and hold it for more rotations than the 3 requested, to end the program in a high note...

Skating technique: spins - Forward One Foot Spin

spins - part 2

It was 5 years ago when I've first learned the forward spin. It was in the group class. I don't remember every single challenge, but I remember it was a big challenge. I actually stopped skating for 6 months because I felt stuck (on the spin) and I didn't enjoy it anymore.

I wasn't taking videos of my skating at that point, but I have some clips from skating while  in skiing vacation (2014). I count 4 revolutions on both tries, but I was able at my indoor rink to usually get 6, as needed for passing the test ISI FS2. 

During the time I learned it in group classes, I had few different instructors. They offered different entrances and everything I'll describe is for a CCW rotation.
From a two foot spin that was entered from a pivot, just lift the right foot up at the ankle of the left foot with the tip to hold the arms to the sides to balance. That never worked for me... I don't remember, once, the weight transfer to have been mentioned in group classes. You need to have all the weight transferred on your left hip. I remember being told to lift the right hip, that theoretically would transfer the weight but in the video I shared I see that my right hip is lifted but my weight is not transferred. Another thing I didn't hear in group classes was to press into the ice. We were instructed to engage our core but I know now that that means to engage the core (abs and hips ) to lift the upper body from the ribs while grounding (so pressing into the ice). That is the ballet posture, but I didn't know that either.
From a pivot is like I described for the two foot spin but without doing the two foot spin. On the second part of this video (starting at second 1.35), is explained very well how to center if entering a spin from a pivot. So don't move while pushing, push around one point, your left foot.  Also, bring the right foot, that does the pushing around, in, near the left foot, before lifting it up. If you pick it up while is shoulders apart you would throw your upper body of center. The first part of the video is about entering from an forward outside edge that I'll describe next.
From a Left Forward Outside Edge (like the first edge of the 3-turn). The instruction here was: enter with the left arm forward  and hold the edge for a long time making it tighter. At the point you  would turn the 3-turn you swing the left arm to the left, and the right foot from back to forward (ideally you hold it there, in front, to help you balance and then you bend the knee and bring the right foot at the ankle of the left foot) having now the upper body square and arms lateral to balance. You spin on the ball of your foot.  That never worked for me either.... I think I was afraid on even trying to deepen that outside edge. Plus I suspect I didn't swing the left arm and right leg properly and at the same time.
Update 11/24/2019 In the group class I take now we reviewed the spins and I've finally got a correction that helped me with this entrance. It was to keep the free leg back until really turning into the spin. It seams I was letting it come around a little so when I was ready to actually swing the free leg around, it wasn't in a stable point and I wasn't stable on the outside edge also. It is the same for the next entrance too, but for some reason I was doing with this entrance.
From Winding up from CW Back Crossovers. Surprisingly, what is considered the more difficult entrance work best for me. Now I'll go crazy and share every single tip I remember. Some of them I've learned more recently, working with my private coach at the scratch spin, so they may not be doable for beginner.
- The wind up: As the right foot crosses over the left (the second edge of the crossovers) you wind up your upper body to the right (or outside the circle), right arm and shoulder is back and you look outside the circle (or over your right shoulder) holding the left foot (extended and pointed) underneath you to balance on the right foot that is on an bent knee on and back inside edge. One weird thing I was doing and had to correct was keeping the left foot on ice while gliding backwards as you can see in my video. Here is a link to a video that iCoachSkating.com shared on Facebook. The instructor calls the bringing the left foot (from the back) near the right foot that is the skating foot a "curly cue". She advises to square the hips and deepen that back inside edge and so you create a curl on the ice. I didn't here this as a beginner but now I like it, I feel it gives me a better balance and makes me press into the ice without thinking at it.
- Step on the left foot on a deep outside edge. I heard instructions to step int the circle (so not going back on the previous tracing of the back edge, or step perpendicularly to the tracing, but that makes me hesitate. They are all instruction to set your left foot on the outside edge anyway. Then press into the ice and make the edge deeper.
- The arms: In the video I shared from the icoach, the instructor advises to enter with the upper body square, so right hand in front, that reducing the chance of getting of balance while adjusting the upper body later. I still enter with my left hand forward and swing it at the same time as the right leg from the back forward to start the spin. Now if the left arm is used I heard to first squish it across your body during the wind up and from there to swing strongly... My coach had me holding the arm in a nice curved (like ballet) position and asked me to trow flowers when I start the spin.
- The hook: (none of my instructors used this term, but it is used in the icoach video) is the point where you would turn the 3 turn. The icoach instructor advises to create an axis composed of bent ankle, bent knee and sternum (created by bending on the hip too) before the hook.  I was advice not to think of it as a 3 turn, but more as lift over the hip.
- The swing of the back leg is immediately after the hook and at the same time with the left arm swing if used. I was instructed to swing around to create centrifugal force. I have the feeling that thinking of swinging around makes me break at the hip. The icoach instructor says to lift the leg at the hip level before the swing to maximize the distance of the between the foot and axis. I tried that cautiously as my hip was hurt but I felt I got it once or twice and I was surprised of how much power I got into the spin. It also made me stay over the left hip.
- Center the spin: by holding the arms to the side to balance. I heard from many instructors to keep the left knee bent until centered, especially as beginners. My coach, now, instructs me to press into the ice and keep lifting over the hip. That works better at this point for me. Also one day recently when I wasn't centering I've got the correction press into the edge immediately after turning the 3-turn. But if I have a day when I don't center I do play with bending the knee. I feel it brings awareness. My says that there are different techniques, and not one is right. Different things work for different people. The next thing that helps balancing is holding the right leg extended to the front (like 1 o'clock) but I couldn't do that as a beginner. I had the feeling that that you would hold that free leg at a 45 degrees but I was corrected to bring it more forward. I think bringing it more forward makes you close the hip and not "drop" it. I'm starting to work on that as it is part of the setting for the scratch spin.
- Spinning: is kept balanced by engaging the core. By bringing the arms in, the spin will go faster. My new coach instructs in pressing the arms down, or to the chest. I do that for the scratch spin, but for the regular spin I don't actually feel I want go that fast. I like to hold the arms like I would hold a beach ball. And I was instructed to bring the right knee (and foot) up. The spin definitely looks better compared with the right foot coming at the ankle of the left foot.
- Exit by putting the right foot down and pushing on it on a back outside edge with the left foot (like a landing position). Always finish with a strong exit. I've got into the habit of checking the spin if it's centered while exiting and I have to say I sometimes have to fight to finish pretty.

I stopped doing spins and jumps almost 3 years ago as I hurt my left ankle and it wasn't healing. I kept skating but doing Ice Dancing and MITF. I started working a little on Freestyle again with my private coach one year ago, and we've got to review the forward one foot spin and start working on the scratch spin. Then I hurt my left hip and stopped again :(  I still do a couple of them almost each day I'm on ice so I won't loose the progress and the comfort with dizziness. Supposedly the only way to train not felling dizzy is spinning more. I'm working more at the back spin now, as it's on the other hip.

Here is how my Forward One Foot Spin looks now:

Skating technique: spins - Two Foot Spin

spins - part 1.

I was surprised that the spins were taking me longer to learn then the jumps (that is single jumps... small jumps). I spin CCW (counter clockwise) so I'll describe that.

Two foot forward spin for beginners, this is not gonna give too many rotations around as it has no push from the feet and the only wind up is from the upper body (core, shoulders and arms).
1. start, with feet shoulder width apart on the flat of the blade.
2. wind up the upper body towards right, that's both arms toward right keeping around a 90 degrees between them, right shoulder back, core but also  the right hip and foot towards back/ right and bend the knee, press the feet into the ice.
3. unwind towards left with a swinging motion using the arms, core and bring the hip around to square
4. balance, straighten the knees with the arms hold out to the side, press the feet into the ice, keep the body square, head up, lift from the core, shoulders down.
5. spin, after felling balanced bring in the arms like holding a beach ball, then pull them in front of the body across the chest. As a beginner I was instructed to hold the feet in a pigeon toe position but that never worked for me. Instead I had the left foot on the ball of the foot and right foot towards the back of the heal of the blade on a inside edge (I guess you do pigeon the right foot so the foot and hip doesn't get left behind). Try off ice to find these points where you press into the ice. Press into the ice, keep the bode square, head up, lifted from the core, shoulders down, elbows up.

Two foot forward spin from pivot: (I'll describe the 3-turn entrance and the wind up from back crossovers when I get to the one foot spin)
1. start: from a left forward pivot using both the upper body to wind up and the free foot to push around
2. spin: when you bring the feet together, bring your arms forward like holding a beach ball, square the hips, engage your core, lift your upper body up but not the shoulders, while pressing the feet into the ice (left foot on the ball, right foot on the heel of the blade) and... you'll spin toward the left!
3. exit: bend the knees and with the left leg push around onto a right back outside edge, left arm lateral-forward at 10 o'clock, right arm to the side.

I learned the two foot spin in group classes a while ago and I don't remember exactly what my struggles were. I think they were the exact ones my beginner friends have. And that is how to get enough momentum to start the spin and how to balance so you don't stop the spin. For passing the test you need 6 rotations...  I do remember it took me a long time to get those 6 rotations. And I remember that when I passed I wasn't comfortable with the spin. It finally made sense and get comfortable after I've got the one foot spin...

Tips:
- The pivot has to be controlled. That means it should be centered. Don't push to hard into it. That's counter intuitive... right? You want to push hard so you have enough speed to go around 6 times. But if the push is to much for you to control and is not centered you won't balance and it will make you stop... Do keep the weight on the toe pick. Don't pump repeatedly into the pivot, that will make you keep shifting the weigh and de-center you. Don't make the pivot too wide, just hips apart is enough. Bring the foot that goes around closer to the foot that has the pick in, smoothly. If you bring it in too fast or from to far away it will de-center you. Don't release the toe pick too soon, just when you are ready to start spinning.
- The upper body and arms release after wind up has to be controlled. Again don't push too hard. Do engage the core and stop the rotation when the shoulders are square with the hips. And hold arms balanced and tense in front of your body (like holding a ball).
- Find the balance points on your blades. I spin on the inside edge of the ball of the left foot and the inside edge of the right foot. The right foot is pushed forward so the hip doesn't lag behind (coaches say pigeon toe...). Do press into ice!. Again, this sounds counter intuitive to me, wouldn't that friction stop the movement? But pressing allows you to stay on the balancing points, wobbling on the blade would  create more friction and stop the movement...
- Keep your body tense and strong, so you keep the balance. That is keep the upper body engaged, both core and shoulders and arms (don't lift the shoulders, coaches say to press the hands down to help). Also the pressing into ice helps keeping the body tense. In ballet that is lift your body up from the rib cage up, while pressing the feet down (try it off ice).
- I recently red that in order to get more rotations you should try push down lower with a quick pull up to spin and try to get 1-2 revs before pulling your arms in. So, when you start spinning, your arms should be stretched out to the sides parallel to the ice, stay like that for 2-3 revolutions and then slowly pull in. I would think holding the arms to the side longer will help the centering and puling them in will increase the momentum and being that you are centered just that should give you few good rotations...

Monthly skating review: progress and goals adjustment

I had my Freestyle group class in the morning and I've got the Flip (that I didn't do in 2 years) back!!! A good way to start the month!

I was writing before, that the summer ice schedule is so all over the place and I cannot get a rhythm, and that is all still true. And after my fall in the second week of last month I felt that I was somehow both physically and mentally fighting to skate. I'm still thinking about training and progress when it wasn't possible. And I wasn't enjoying skating either.

So, last two weeks I slowed it waaay down. I skated the public skate (adults only) on noon Monday and I had my weekly private lesson immediately after. Tuesday, Wednesday off. Thursday, my two group lessons, one Freestyle, the other power and edges. Friday off. Saturday, lovely empty practice ice where I did dance mostly. Sunday off.

And I'm letting go of my Friday yoga too. That's a long story, but doing yoga just once a week, even with a little practice at home, was let's say, confusing. I hope I'll get to write a whole post about it.

With so little physical activity, I finally felt that my body was rested and responsive, and I wasn't worrying about hurting my hip again.

Anyhow, my progress last month was:
Freestyle: With my private coach I graduated from the back spin in the change foot combination that was consistent (but foot not crossed over), to the scratch back spin from the inside edge entrance! My forward scratch spin is also looking stronger.
In the group class we mostly ran trough things as the class was just 5 week long. My level is Freestyle 4. The loop jump that I had two years ago, was lost  as I didn't practice it, but it made a quick reappearance. Muscle memory is both good and bad. Good that it made me remember the loop, bad because I've kept the mistakes I had (pre rotation, free leg not crossed and flat footed landing). Plus the instructor taught an entrance from a right inside 3 turn that I didn't know before. That I cannot do just yet. Half loop feels as awkward as ever.  I didn't want to work on the sit spin as I'm protecting the left hip. We refresh the back spirals that I needed refreshed and the back 3 turns, that I didn't.  I had the flip two years ago but not as consistent as the loop. And on a quick try last week I couldn't remember the entrance or the feeling of the jump... But it happened today :) They are not good jumps, but it's a start.
MITF: I didn't work much on them, I tried to keep them at the same level until I have more time on ice and I'm confident in using my hip.
Ice Dancing: Well, that goes well. I feel I can improve the pattern dances without putting any strain on my hip. With practicing for MITF, the basic exercises for Ice Dancing and almost everything Freestyle I'm still cautious. Every lesson this last month was dance. The coach mentioned testing the Willow waltz but at another rink, as our rink has a test session just in November. But If I go to the trouble to go to another rink I would like to test the Ten Fox too.

First week lesson:
Ten Fox: the first 2 lobes are still wimpy, because I hook the first edge. Instead of allowing it to go perpendicular away from the axis, I'm rushing to turn parallel to the axis.
Same hooking after the 3 turn...
Mohawk latest correction, allow the upper body to turn from forward, laterally, with back at the circle.
Willow waltz: stroke, don't step (bend the knee) into the 3 turn
After the middle chasse step forward, let the LFO stroke go into the middle of the rink, finish on outside edge so you can stroke strongly into the next RFO
Spins: Keep at them. Press while back spinning
Waltz Jump: Jump at 45 degrees, not long, not high.
Second week lesson: just 15 min, for the first time the coach was late
Ten Fox: the intro 3 turn goes 1/3 on the first lobe.
Corner 3 turn placement ends at half circle. Draw left foot in to be faster, rise/re bend and push
Third week lesson: I cancelled the lesson and I only skated my group lessons all week
Forth week lesson: lots of partnering exercises and polishing the Willow.
Fifth week lesson: We worked on the back swing roll as I need it for Ten Fox. It was the first time I felt in control of the rotation. I was trying the last weeks to push straight away from the axis, and not hook it. on all back lobes.  Now the coach brought up (again) the arms that need to coordinate with the feet. And I finally was able to do it, and the core got engaged on it's own! Now, on Ten Fox he likes the first half, the second half is still wimpy.
And we worked on the backspin.

Goals for next month:
Freestyle: Keep working on the back spin and loop as they don't strain the left hip at all. Add the flip. But! Maintain what I have! Looking back, when I couldn't work to improve a certain skill (for being hurt, or prioritizing something else to work on for a test), I stop doing it altogether... That would be the Salchow and forward scratch spin that I was working on lately, but also bunny hops. Do them even twice a month, few tries.
MITF: whenever is not crowded work on the forward to backward 3 turns on the pattern. I don't remember when I did them on pattern last...  And work specifically on the right back power pulls. These are weaker than the rest of the elements for this test.
Ice Dancing: enjoy! and of course get ready to test them.
Off ice: I've got into the habit to do some here and there stretches and strengthening exercises at home. I cannot really call it yoga, but whatever it is, keep it..

Monthly skating review: progress and goals adjustment

So how did last month go?

Freestyle: I worked consistently on the back spin. I get now more then 3 rotations but at low speed and I always end up rocking back and forth on my blade. The corrections were:
- To to stay further back on the blade as I was on the front part of the ball of my foot touching the toe pic. I need to be on the ball of my foot but towards the arch and on the outside edge.
- Move the weight onto the skating hip, the axis of rotation is between the neck and right shoulder not the shoulder
- Lift the free hip
- Press into the ice while spinning, it seams that I'm lifting the upper body thinking that I press.

I didn't work much on the scratch spin as is on the bad hip. It seams that I'm entering the spin somehow around, I do a full 3 turn, then I center. I need to shorten the second edge, the inside edge of the 3 turn and start spinning.
- Press the entry edge and transfer the weight onto the skating hip while turning the 3 turn
- Bring the free hand and leg around quicker
- Bring the free leg more towards front then to the side
- Cross the free foot over the knee, close the free hip and push the foot straight down

I didn't do jumping in the lessons and just a couple here and there on my own.

MITF: When testing, you have to have each element "good enough" for that level. And for this level (pre-juvenile) I just need more power. As I cannot work on power because of my hip, my coach gave me more corrections for making them more exact. I work on what I can... So more corrections on the 3 turns, like extensions of the free leg. I was asked for a bigger backward circle eight and to not rush moving the arms on the inside circles. The secret for not falling out at the beginning of the inside edge while holding the back to the circle is to look inside the circle, over the shoulder. Backward power pulls are ok on my right leg but still wimpy on my left leg and I think it's because I unconsciously protect the hip, so I didn't push it. And we changed the extension on the back step on the 5 step Mohowk towards back, now that edge is longer so I need to make all of them longer.

Ice Dancing: They are right there where I left them 2 months ago. I'm relieved!

Off ice I did yoga once a week, better then nothing...

Goals for next month:

Freestyle: Keep working on the spins and start jumps in lessons. On crowded sessions I can work comfortably on spins and jumps compared with MITF or pattern dances.

 MITF: I don't feel motivated to work on them as I kind of think I have them. The next announced testing session at my rink is in November. But if there are requests, there may be one in August. I plan to think I'll test in August so I'll keep myself motivated. I cam warm up with the power ones  and also asses the hip status, then "work" later in the session on the 3 turns and circle 8.

Ice Dancing:  As always with the pattern dances, I have to hunt for emptier sessions  to work on them. But I don't want to make them a priority because I'm still not comfortable to fully hold the extensions. I feel can run trough everything but not "work" on them.

Keep up with yoga. It doesn't fit easily in my schedule but I feel amazing after.

Monthly skating review: progress and goals adjustment

My goals for last month were:
To take it easy, skate just 3 days a week so my soft tissue hip injury will have a chance to heal. I did this, and I'm felling better, though still not 100%. I couldn't work on power and extension but I did work on posture.

To use the ice show as a learning opportunity. I did control my nerves. I did concentrate on specific goals and I realized that it takes away from the overall performance. Going forward I'll know that I'll have to work on specific things in practice, and to concentrate on being in the moment in performances, tests or competitions. And my technical goal was to put in the scratch spin, and I did.

To balance the skating with other physical activities. I was considering ballet but it didn't work out for my schedule. I did add an once a week yoga session.

Progress? I don't know... I didn't feel that I could work on things, but merely go trough things and I had just 2 lessons.
Freestyle: The scratch spin has definitely improved. As I was learning the scratch spin I was talking a long time to set it so it could center. In performances (the ice show) there is no time for that, but shortening the entrance can either mess up the centering or totally take you out of the spin. On the other hand entering the spin quicker, gives more power, so if centered successfully, it will be a better spin.
I took a lesson mid month and review basics: edges, crossovers, chasses and worked more on the scratch spin and started the back spin. The correction on the scratch spin is to bring in the free foot higher, over the knee and close the hip of the free foot before I bring the leg down.
MITF: Before the injury 2 months ago they felt almost ready to test, the only thing the coach was pushing for, was power. The lesson I took on the last week on the month was concentrating on moves. I feel I actually lost  power, but the coach thought that working on posture helped with being more exact and that will give me confidence in adding power soon. I still got corrections...
-back power crossovers hold the arms in the same position as the crossover while doing the inside edge
-3 turns: hold the first edge extension longer, be more aware where the weigh falls during the turn, don't rush
-back edge pulls: turn the free leg from the hip pigeon toe for inside edge, open toe for outside edge
- on back circle eight inside edge hold the arms towards outside of the circle till the middle
-5 steps mohawk: skate it, don't step, on the back edge push around
Ice Dancing: As I felt I couldn't hold the extensions without pain, and the 3 sessions per week I skated were all crowded, I kind of let the dance training go. I did run trough the dances once in a while.

Goals for this month:
Try to skate 4 days a week and get one lesson every week. That will give me at least a day when the ice is not crowded so I can work on dances. As it doesn't feel I'm close to test anything, I would like to balance the training and lessons between moves, dance and free style. So, start working on free style consistently even if it's just spins while I'm not feeling 100% with my hip to work on jumps. Work on what I can, don't push what I can't!

Continue being aware of the posture! This really seems to help.

Go to the ice rink a little early and warm up off ice.

Yoga also seems to help. I would like to add a second class per week but seems hard to fit in my schedule so I hope I can start doing a little at home.